"Lactate Endurance Tester and 7:35 pm Class Time starting after Labor Day"(8.31.2012)
*Vagabond of the Month is Announced*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 2012. Contact us for more information and to sign up.*
On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin September 10th . There are no more than 4-6 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.
Click HERE for Pricing Page and Specials for the Beginner’s Class.
*7:35 pm Class added to the schedule*
We have been asked by some Vagabonds, if we could add a later class to the schedule. Currently, we run a 4:30 pm, 5:35 pm, and 6:35 pm CrossFit Group Class. We also run our On Ramp Class @ 7:35 pm on Monday, Tuesday, and Thursday. We will be adding a 7:35 pm class on Monday, Tuesday, and Thursday, and this will run with the On Ramp Class at the same time. This class will only be for Fitness Phase Level 1 and Fitness Phase Level 2 People, and will be for Beginner/Intermediate Vagabonds. We are trying to get interest in this class time, so please send me a email to let me know if you could make this class on Monday, Tuesday, and Thursday. We will start this class on Monday, September 10th. PLEASE EMAIL ME IF YOU ARE INTERESTED IN STARTING THIS CLASS OR COMMENT ON THE FACEBOOK GROUP PAGE!
I. Dynamic and Mobility Prep Warm-Up:
7-10 minutes of mobility work
upper back, hips, ankles, shoulders
2-3 rounds of
Wall angels x 10
Wall squats x 5
TGU x 1/side
Face Pulls x 10
Banded Hamstring Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Squat Intense/Pull Intense + Lactate Endurance Tester
A1. Front Squat @ 20×1, 4-5 reps x 4 sets, rest 3 minutes.
A2. AMRAP Kipping Pull Ups x 4 sets, rest 3 minutes.
Level 1: Strict Ring Rows: They go until they fail or back or core is not engaged and scap.
Level 2: Strict Banded Pull Ups AMRAP
b. 5 Rounds of the following:
Row 250 Meters @ fast pace
15 Kettlebell Swings @ 70/44, 53/35, 44/26
B. Competition Phase:
Clean and Jerk Intense + Clean Tech + Bend/Press/Pull CP Battery
A. Clean and Jerk Cluster @ 85%, 1.1.1 x 3 sets, rest 3 minutes.(5 to 10 lbs heavier than last week)
B. Clean Pulls @ 110% of best clean, 1.1.1 x 3 sets, rest 2 minutes.
*Same as Monday for Snatches.*
C1. Squat Clean Touch N Go x 5 reps x 5 sets, rest 1 minute.
C2. Close Grip Bench Press @ 20×1, 5 reps @ moderate weight x 5 sets, rest 1 minute.
C3. Weighted Pull Up Cluster, 1.1.1 x 5 sets, rest 1 minute.
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